Comparing Nutrients in 500 calories Beets VS Canned Kidney Beans

Weight per 500 calories

• Beets: 1163g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 2 times more energy per unit of mass than Raw Beets, which is average in comparison to other foods. Beets having low energy density.

Discover which food has more nutrients per 500 calories - Beets or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Beets	14%	3%	83%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Beets	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.04% 1.98g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.5% 111g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	108% 78.6g	15% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	85.7% 32.6g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Beets	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.6% 23.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.8% 0.47mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	317% 1267μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.3% 57mg	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.1% 0.47mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.94% 2.33μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beets	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	89.3% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	116% 9.3mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	63.7% 267mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	166% 3.83mg	43.5% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.4% 465mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	111% 3779mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	27.5% 1018g	12.6% 465g	3700g per day for Men 19-50 years

Beets VS Canned Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Beets or Canned Kidney Beans?

Lets compare vitamin content per 500 calories of Beets vs Canned Kidney Beans:

• 500 calories of Beets have 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 1.8 times more Vitamin B6, 5.9 times more Vitamin B9 and 8 times more Vitamin C than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 1.9 times more Vitamin B1 and 10.5 times more Vitamin K than Raw Beets.
• 500 calories of Beets have insufficient amounts of Vitamin K
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Beets as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Beets vs Canned Kidney Beans:

• 500 calories of Beets have 1.3 times more Iron, 1.7 times more Magnesium, 3.8 times more Manganese, 2.7 times more Potassium, 1.5 times more Selenium, 1.5 times more Zinc and 2.2 times more Water than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 1.9 times more Sodium than Raw Beets.
• Both Beets and Canned Kidney Beans contain similar levels of Calcium, Copper and Phosphorus per 500 calories.
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Beets have 1.3 times more Carbohydrate, 7.1 times more Sugars and 1.3 times more Fiber than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 8.4 times more Omega 3 and 1.7 times more Protein than Raw Beets.
• Both Beets and Canned Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Beets provide inadequate amounts of Omega 3
• Both Raw Beets as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.